Pre-workout nutritions are key to achieving muscle gain or weight loss. Here are 11 of the best natural pre workout foods to include in your diet before exercising in the gym. These are best organic pre workout.
- 11 Best natural pre workout foods list
- What are Best Natural Pre Workout Foods to eat before exercise?
Whether you are running, lifting kettlebells, or pedaling on an exercise bike, you need to ensure that your body is energized before embarking on a regular workout of 1–2 hours. Foods high in protein and carbohydrates are good for muscle function and support post-workout recovery.
- High Protein Fruit Shake
- Chickpeas (chickpeas)
- Egg white
- Dried fruits
- Whole grains
- Chicken and brown rice
- Greek yogurt
- Peruvian poppy
What are Best Natural Pre Workout Foods to eat before exercise?
Incorporate the following natural and organic healthy foods into your diet on an ongoing basis before you go to the gym.
Bananas the best natural pre workout
Bananas are very high in active carbohydrates that provide the body with the energy it needs for exercise. The potassium contained in bananas is essential for the normal functioning of muscle and nerve tissues.
For those people who are used to starting a workout early in the morning, skipping breakfast: “Please do not forget to eat a banana before exercise, and half an hour after exercise, have breakfast to replenish the supply of proteins necessary for recovery and growth of muscle mass.”
Oatmeal Best organic pre workout
Oatmeal contains a lot of fiber, which helps to replenish the body’s carbohydrate reserves. This will provide a full recharge for your workout. If good old-fashioned oatmeal is not for you, there are many oatmeal dishes to take before bed on the internet that are rich in fiber and protein.
Oatmeal with berries and fiber
- Mix Hercules with berries and pour boiling water
- Add honey, Siberian fiber and kefir
- Mix everything and serve
- Hercules – 30 gr.
- Currant – 10 gr.
- Cranberries – 10 gr.
- Cherries – 10 gr.
- Kefir 1% – 50 gr.
- Siberian fiber – 3 gr.
- Honey – 3 gr.
- Water – 20 gr.
Practice shows that those who regularly drink coffee can exercise longer. Caffeine relieves fatigue and promotes more intense fat burning. Many athletes add some caffeine to their morning pre-workout shake.
High Protein Fruit Shake
This is a really great drink to drink before exercise as it contains a lot of healthy protein that can be digested quickly and a combination of simple and complex carbohydrates. The first ones begin to act after 15-20 minutes of classes, and the second ones – after half an hour. Together, they provide a continuous flow of energy throughout a standard workout.
You can find protein shake recipes online. Here are some of them:
- “Mojito”: 150 g of milk, green apple and kiwi (50 g each), mint, honey, ice
- “Vitamin”: 150 g of low-fat yogurt, 100 g of strawberries, 50 g of currants, honey
- “Pineapple”: 50 g of pineapple, 150 g of milk, 50 g of milk, 50 g of cottage cheese, a pinch of coconut, a pinch of cinnamon, Art. l. jam
- “Caribbean Party”: 150 g coconut milk, a pinch of coconut, pineapple and papaya 50 g each
- “Strawberry pleasure”: 150 g of natural yoghurt with a low percentage of fat, 100 g of frozen strawberries, 1 kiwi, honey
This is a very light pre-workout snack that requires no cooking. It is enough just to pour in a quarter or a third of a glass of chickpeas and moisten it with lemon juice for taste. A quarter cup of chickpeas contains 10 grams of protein, 30 grams of carbohydrates, and about 9 grams of fiber.
Since the egg yolk contains a lot of fat, which takes a long time to digest and will make you feel heavy during training, egg whites are the best option . The protein of one egg contains approximately 4 g of protein in the absence of fat.
If you only have a couple of minutes before your workout, dried fruit is the best pre-workout snack. They will provide the body with the energy contained in the fast carbohydrates of dried fruits. At the same time, there will be no heaviness in the abdomen during exercise.
Dried berries, dried apricots and pineapple are best suited. Just a quarter of a glass is enough before training.
Whole grains of quinoa and brown rice are a source of energy ( glycogen ) that will be gradually released during exercise. You can add a little jam or, as shown in the recipe picture, pistachio Greek yogurt and honey to get the fast carbs you need.
Chicken and brown rice
If you plan to workout in the afternoon or after dinner, you need to eat something that will add energy and contain a minimum of fat. The complex carbohydrates in rice will support the body’s energy reserves, while the proteins in chicken meat will help support muscle recovery and growth.
You can use sweet potatoes, quinoa, or other whole grain foods or starchy vegetables in place of rice. The main thing is to avoid foods that take a long time to digest. They can cause discomfort during exercise.
This type of yogurt contains almost 2 times more proteins than regular yogurt, and half the sugar. Except in cases where there is lactose intolerance, this product will replenish the body’s energy, and during training there will be no feeling of heaviness in the abdomen. Alternatively, you can use cottage cheese, which contains about the same amount of protein.
Maca root is very popular because it makes the body strong and resilient, not to mention its other beneficial properties. Most South American footballers consume the root of this plant before matches to maximize their body’s potential. It can be added to anything from oatmeal to smoothies and yogurt.
People who want to lose excess fat are exercising on an empty stomach and this supposedly contributes to an even more intense burning of fatty tissues. However, in fact, the body in such a state will experience severe stress, and it simply cannot simply go into the “standby” mode of energy saving, in this state the body quickly stores fat reserves, and proteins and carbohydrates will be used as an energy source, but not fats !
It should be remembered that there should be a time interval of 45 minutes to an hour between eating and exercising, so as not to disturb digestion and not feel heaviness in the stomach.
Try to never play sports on an empty stomach, you need to consume the right amount of carbohydrates, proteins and fats one hour before training.
If your workouts take place in the morning , you should not overeat so as not to feel heaviness in the stomach, but a light breakfast will not hurt. In order to have a successful evening workout for your digestion and have energy, you need to eat food rich in complex carbohydrates and proteins in one hour, if you have a fast metabolism , then fast carbohydrates will not prevent you from supplying the body with energy.
Design your natural pre workout menu based on our recommendations and food list to keep you full of lightness and energy in the gym.